Boston Training – Week 5

After taking an impromptu rest day on Monday, I set myself up for a somewhat lighter week. I knew it would not be easy to cram in the skipped workout/s (planned swim, optional run), so I let them go. I ended up cutting my rides on both Tuesday and Wednesday short because I just wasn’t feeling it, so clearly I was due to give myself a bit of a break this week. It worked out great in the end with my triple workout on Saturday and a cut-back long run on Sunday. I finished the week feeling accomplished, without overdoing it. Success!

It still feels unusual not to be strictly following a plan, but this is working for me right now. That being said, I’m kind of excited to start working from an actual tri training plan after Boston. Something tells me it is going to be very different…

Monday – rest

day001-300x225

Tuesday – bike, run x 2 (hills)

12.5 KM (7.7 mi) – 30:00 – 25 kph (15.5 mph) [estimated]

5.8 KM (3.6 mi) – 32:04 – 5:29/KM (8:49/mi)

Tri-Day-001-225x30013.9 KM (8.6 mi) – 1:20:25 – 5:47/KM (9:18/mi)

hills-300x128Wednesday – run, bike, swim

run 5.5 KM (3.4 mi) – 31:20 – 5:41/KM (9:08/mi)

Tri-Day-002-225x300bike 16.0KM (9.9 mi) – 40:00 – 24 kph (14.9 mph) [estimated]

Tri-Day-003-225x300

swim 2250m – 1:00:00
200 w/u, 200 kick, 200 pull, 8 x (4 x 50), 50 scull c/d

Thursday – run (speed)

run 11.5 KM (7.1 mi) – 1:02:18 – 5:25/KM (8:43/mi)
clinic: 2 x 2K LT: (4:42, 4:43) – (4:42, 4:40)

Tri-Day-004-225x300

Friday – run

run 5.0 KM (3.1 mi) – 27:49 – 5:33/KM (8:55/mi)

Saturday – swim, bike (long), run

swim 2500m – 1:10:00

bike 33.4 KM (20.7 mi) – 1:30:00 – 22.3 kph (13.8 mph) [assuming friend’s stats]

run 5.3 KM (3.3 mi) – 30:04 – 5:40/KM (9:07/mi)

Tri-Day-0111-225x300Sunday – run (long – cut back)

run 23.8 KM (14.8 mi) – 2:14:26 – 5:35/KM (8:59/mi)

Great group long run followed by a scrumptious brunch!

weekend-001

WEEK FIVE
Total Run Distance: 70.84 km (44.01 mi)
Total Run Time: 6:38:26
Run Pace: 5:37/KM (9:02/mi)

Total Bike Distance: 61.9 KM (38.5 mi) [estimated]
Total Bike Time: 2:40:00

Total Swim Distance: 4750 m
Total Swim Time: 2:10:00

Total Training Time: 11:28:26

dm

68 days to go!

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20 thoughts on “Boston Training – Week 5

  1. 68 days! Thats it? Jeez April is going to be here so quick! Great little cutback week, I guess if 44 miles running is a cutback! lol Great job!

  2. Another awesome week for sure. That is so cool that you do group brunch following group run. I wish our group was more like that. Not that I join the group on Sunday, but I might if there was a pot luck.

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